Kale is a cool food these days, but I have to admit it can be a bitter pill to swallow. Raw kale has an acquired taste – at least for me, that is. I am sure not everyone feels this way, but I prefer kale sautéed, baked and even steamed – except if thrown into a Vitamix to make a smoothie. This veiny, curly member of the cabbage family is a crucifer that is revered for its dark leafy green status as it has been noted to defend against cancers, eye disease and weight gain (as it’s low in calories and its fiber is filling). The darker the green, the better it is for you.
Kale is convenient now, too. You can buy it bagged, chopped and pre-washed. (I still like to rinse and spin it beforehand, though). Some of my favorite ways to get cooking with kale are to:
- Toss it into pasta with a drizzle of extra-virgin olive oil and grated parmesan cheese.
- Stir fry it with sesame oil, cubed tofu, shallots, baby corn and carrots.
- Mix it into veggie or meat chili, soups or stews.
- Roast it with fingerling potatoes, garlic and smoked paprika.
- Fluff it into quinoa, bulgur or wild rice with a dash of curry powder, sea salt and drizzle of grape seed oil.
For this dish, I am simply combining kale and eggs – and a bit of Cabot Extra Sharp Cheddar* for an added flavor boost. This dish can be great for breakfast, brunch or even dinner – after all, who doesn’t love breakfast for dinner sometimes?
Eggs are my go-to, quick meal maker. When I am in a pitch I scramble up an egg or two as they offer great high-quality protein for the calories. With 6 grams of protein and a mere 70 calories in a large egg, you can’t go wrong. Plus, whole eggs contain beneficial carotenoids, lutein and zeaxanthin, in the yellow yolks, which are good for keeping your eyes healthy.
Garlic and Cheddar Omelet with Greens
2 cups kale, chopped and washed
1 Tablespoon extra-virgin olive oil
2 large garlic cloves, diced
2 large whole eggs, cracked and whisked
1/2 ounce (1 tablespoon) Cabot Extra Sharp Cheddar, grated
A dash salt and black pepper to taste
Dijon mustard (optional)
If kale is no pre-cut, coarsely chop, rinse and spin in a salad spinner.
On the stovetop over medium-low heat, drizzle oil in a skillet (non-stick works best as the oil adds flavor), add garlic and saute for a minute. Add kale and continue to saute. Mix and cover to steam the kale a bit. Remove kale from skillet and set aside.
Pour scrambled eggs into the same skillet and allow their liquid to spread over the entire round surface. Allow to cook until outer edges become cooked and rise a bit. Add kale and grated cheddar. With a spatula, loosen the edges of the cooking eggs by carefully getting under the edges all around. Slowly flip one side over the other half to create an omelet. The bottom should be slightly browned. Top with a sprinkle more of cheese, remove from heat and cover. Allow the cheese to melt and the eggs to cook for another 30 seconds in the covered skillet.
Remove carefully from the skillet with a spatula. Plate your omelet and garnish with sliced tomato and serve with a dollop of Dijon mustard, if desired.
Nutrition Information: Calories: 395, Total Fat: 29 g, Saturated Fat: 8 g, Trans Fat: 0g, Cholesterol: 438 g, Sodium: 383 g, Carbohydrates: 16 g, Dietary Fiber: 3 g, Sugars: 1 g, Protein: 21 g
*Disclosure: I am a proud member of the Cabot Cheese Board, but all opinions and recipes are my own.
Enjoy eating simply,